EMOM 36

1 min : Bike 20/14 Calories
2 min : 5 TnG Power Clean @ 65%
3 min : 12 Bar Over Burpees
4 min : 7 Front Squat @ 65% of PC
5 min : 5 Wall Walks
6 min : Rest

Push Press

1x5 @ AHAP
1x4 @ AHAP
1x3 @ AHAP
1x2 @ AHAP
2x1 @ AHAP

Sendoff 2:00

8 min AMRAP:
10 Thruster (40/25kg),
10 Bar over Burbee,
10 Pull-Up

4 x 6 @ 40%

Tempo 2-0-X-1 "Normal"

Focus on mechanics, consistency and rhythm

500m Row
4 Skin the cat
5 Power cleans (85 % of 1RM Power clean)

15min

7 raaka rinnalleveto 80/55kg tai 70-75%
25/20cal laite

”Fight Gone Bad”

Metcon (reps)

With running clock 3 rounds, 1:00 min work per station, AMRAP each round:
1. Wallball shot 20/14
2. SDHP 35/25kg
3. Box jumps 24/20”
4. Push press 35/25kg
5. Calories row
6. Rest

Score = total reps

Bodybuilding
3-5rounds

8+8 seated press
10+10 DB lateral flies
3-10 strict pull up
10+10 DB row

Push Press

Built Heavy TnG 3 Reps. In Fifteen minutes.

AMRAP 30 ( REPS )

Work 0:40 rest 0:20

35 Box Over Jumps 24/20"
30 Toes To Bar / 90 Sit Ups
25 Bar Over Burpees
20 Thrusters 45/32,5kg
15 Shoulder to Overhead 45/32,5kg